Alcuni consigli per prevenire la sciatica e la lombalgia
Esercizi di flessione posteriore, o estensione della colonna vertebrale, dovrebbero essere sempre consigliati nelle palestre di ginnastica. I pazienti dovrebbero essere sempre istruiti su come fare esercizi d’estensione della colonna, così come mantenere tonici i muscoli della schiena, glutei e addominali.
Il sollevamento di pesi dovrebbe essere compiuto esclusivamente con la forza delle gambe, mai con quella della schiena.
Inoltre, si dovrebbe installare i lavandini in funzione dell’altezza delle persone. Idealmente, si dovrebbe scegliere una sedia ergonomica per utilizzare al lavoro/ufficio, ed anche i sedili dell’auto dovrebbero essere disegnati in maniera ergonomica.
Nel caso di lombalgia, è bene, quando si è distesi, porre un cuscino sotto le ginocchia in modo da rilassare i muscoli contrattratti.
POSTURA
E’ importante insegnare il paziente ad adottare, nella vita quotidiana, a casa o al lavoro, posizioni e movimenti corretti nel ruotarsi, alzarsi dalla sedia/letto, deambulare etc., per prevenire e gestire al meglio i disturbi muscoloscheletrici. Al paziente deve essere insegnato, ad esempio, come usare le gambe, piuttosto che inarcare la colonna, per sollevare pesi; questo serve anche per il semplice sollevarsi da una poltrona e dal letto.
Gli esercizi per rinforzare la muscolatura lombare, addominale e anche i glutei sono fondamentali per una schiena in salute ed una postura corretta.
dott. Luongo Luca
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